What is Pilates and What are the Benefits?

12.06.2023
What is Pilates and What are the Benefits?

Pilates is a great exercise method to improve the health of the body and mind. With its low-impact, muscle-strengthening and stretching movements, it improves deep breathing, body posture and balance. It also increases mental focus and reduces stress. In this blog post, you will learn what Pilates is, its benefits, equipment such as the Pilates reformer and Pilates ball, correct techniques, how to practice and more.


What is Pilates?

Pilates is an exercise method developed by Joseph Pilates. It can be defined as a discipline that combines body and mind. Pilates aims to strengthen the "core" muscles, the central point of balance. It also emphasizes proper alignment of the body to improve flexibility, balance, muscle tone and posture.


What are the Benefits of Pilates?

Pilates has many benefits for the human body. In addition to the physical benefits, it also provides mental benefits. The mental and physical benefits of Pilates are as follows:


Physical Benefits

The physical benefits of Pilates are quite varied. Here are some of them:

Strong Muscles: Pilates works and strengthens the muscles of the whole body in a balanced way. It especially works the abdominal, back, hip and leg muscles effectively.

Flexibility: Pilates increases the level of flexibility and makes the muscles longer and more flexible.

Posture and Movement Control: Pilates improves body posture and movement control. Better posture reduces back pain and makes daily activities easier.

Coordination: Pilates teaches different parts of the body to work in harmony, thus improving coordination.


Mental Benefits

Pilates has not only physical but also mental benefits:

Stress Reduction: Pilates helps to reduce stress with its rhythmic and controlled movements. It encourages deep breathing and calming the mind.

Mental Focus Pilates requires movements to be performed correctly and in a controlled manner. This increases mental focus and helps to clear the mind of distracting thoughts.


The New Trend in Pilates: Pilates Reformer

Pilates reformer is a Pilates exercise method that has gained popularity in recent years. The Pilates reformer is a specialized equipment on which Pilates exercises are performed. It consists of a non-slip platform, a movable sled and a spring system. The reformer makes Pilates exercises more challenging and provides resistance. In this way, it works the muscles more effectively and increases flexibility. Pilates reformer is usually accompanied by an instructor in fitness centers and private studios.


What Does a Pilates Ball Do?

The Pilates ball is an equipment used in Pilates exercises. It provides balance on the skeletal system and helps to work various muscles in the body with different movements. Pilates ball provides many benefits such as strengthening the abdominal and back muscles, increasing flexibility and improving balance skills.


Basic Principles of Pilates Exercises

Pilates exercises are based on certain basic principles. These principles ensure that the exercises are performed correctly and effectively:

1- Control: In Pilates exercises, movements are done in a controlled manner. It involves using the muscles correctly and keeping the body in balance.

2- Concentration: Pilates requires mental focus. It is important to be conscious of each movement and focus attention on the exercises.

3- Centering: Pilates focuses on the central muscles called "core". The basic principle is to strengthen the center and provide stability.

4- Fluidity: Pilates movements are done in a fluid way. Slow and controlled movements work the muscles more effectively and reduce the risk of injury.

5- Breathing: Pilates exercises emphasize deep breathing. Breathing adapts to the rhythm of the movements and calms the mind.


The Right Techniques of Pilates

It is important to do Pilates exercises correctly. If they are not done correctly, you may experience injuries. Here are some basic techniques for doing Pilates:


1- Breathing Techniques

It is important to breathe correctly during Pilates exercises. Deep breathing provides oxygen to the muscles and makes the movements more effective. It is important to expand the abdominal area when inhaling and compress the abdominal area when exhaling.


2- Body Posture and Positions

It is important to pay attention to correct body posture and positions during Pilates exercises. Keeping the spine straight, shoulders down and the pelvis properly aligned increases the effect of the exercises and reduces the risk of injury.


Equipment Required for Pilates

Pilates exercises can be practiced in various ways. Here is some commonly used equipment:

Pilates Mat: Pilates exercises can basically be done on a mat. The mat provides body support and makes it easier to perform the movements.

Pilates Reformer: The Pilates reformer allows for more varied exercises with its spring systems and movable slides. The reformer strengthens muscles and increases flexibility.

Pilates Ball: The Pilates ball is used for balance and muscle training. Exercises become more challenging and gain variety.


Important Points About Pilates

Exercises with equipment such as Pilates reformers and Pilates balls allow for more challenging and different movements. With proper techniques, safety precautions and a regular program, you can make the most of the benefits of Pilates. There are some important points to consider when practicing Pilates:


Choosing Appropriate Clothing

It is important to choose comfortable and flexible clothes when doing Pilates exercises. Clothes that hug the body and do not restrict movements make the exercises more efficient.


Safety Tips

Pilates exercises should be done safely. Here are some safety tips:

  • Hareketlere yavaş ve kontrollü bir şekilde başlayın.
  • Sınırlarınızı tanıyın ve zorlayıcı hareketlerden kaçının.
  • Eğitmen eşliğinde çalışmak veya uygun bir kursa katılmak güvenliği artırır.
  • Herhangi bir rahatsızlık veya ağrı durumunda egzersizleri bırakın ve bir sağlık uzmanına danışın.

Pilates is an effective exercise method that improves both physical and mental health. It has many benefits such as strong muscles, flexibility, posture control and mental focus. If you want to learn more about Pilates and other sports, check out our other articles!

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To be able to provide information to prosecutors, courts and relevant public officials in matters related to public security and legal disputes, upon request and in accordance with the legislation;

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Information such as name, surname, address, telephone, business or private e-mail address and information such as name, surname, address, telephone, business or private e-mail address through forms on the Sports Library website and mobile applications; preferences on the pages logged in using the username and password, IP records of the transactions performed, cookie data collected by the browser, and data containing browsing time and details, in the form of location data;

In a physical or virtual environment, face-to-face or distance, verbal or written or electronic media, for purposes such as establishing a commercial relationship with the Sports Library, applying for a job, making an offer, business cards, CVs, making an offer and other ways from people who share their personal data;

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5. Your Personal Data Obtained Before the LPPD came into force

Since Spor Kütüphanesi did not start its publishing life before April 7, 2016, the effective date of the KVKK, we do not have any personal data stored before this date.


6. Transfer of Your Personal Data

Your personal data collected by any of the above-mentioned methods to be processed in Turkey or to be processed and stored outside Turkey may also be transferred to service intermediaries abroad (to countries accredited by the Personal Data Board and where there is adequate protection for the protection of personal data), provided that they remain within the scope of the KVKK and in accordance with the contractual purposes.

Your Personal Data;

Our business partners who cooperate and/or receive services for the presentation and promotion of products and services,

To the competent authorities who will determine your location in case of an emergency call for help,

Regulatory and supervisory institutions and other official institutions such as courts and enforcement offices, other public institutions or organizations authorized to request your personal data,

Legal entities that have a business relationship with the Sports Library and have your phone number,

It may be transferred when deemed necessary.


7. Storage and Protection of Personal Data

Spor Kütüphanesi is obliged to prevent unlawful processing of personal data in accordance with Article 12 of the KVKK, to prevent unauthorized access; to take software measures such as hashing, encryption, transaction recording, access management and physical security measures in order to ensure their preservation. In the event that it is learned that personal data is obtained by others illegally, the situation will be immediately notified to the Personal Data Protection Board in writing and in accordance with the legal regulation.


8. Keeping Personal Data Up-to-Date and Accurate

In accordance with Article 4 of the KVKK, Spor Kütüphanesi has the obligation to keep your personal data accurate and up-to-date. In this context, in order for the Sports Library to fulfill its obligations arising from the legislation in force, our members are required to share their accurate and up-to-date data or update them via the website / mobile application.


9. Rights of the Personal Data Owner in accordance with Kvkk No. 6698

Article 11 of the KVKK No. 6698 entered into force on October 07, 2016 and in accordance with the relevant article, the rights of the Personal Data Owner after this date are as follows:

The Personal Data Owner may apply to the Sports Library (data controller) and request;

To learn whether personal data is processed or not,

Request information if their personal data has been processed,

To learn the purpose of processing personal data and whether they are used for their intended purpose,

To know the third parties to whom personal data is transferred domestically or abroad,

To request correction of personal data in case of incomplete or incorrect processing,

To request the deletion or destruction of personal data within the framework of the conditions stipulated in Article 7 of the KVKK,

In case of correction, deletion or destruction of personal data, to request that these transactions be notified to third parties to whom personal data are transferred,

To object to the emergence of a result to the detriment of the person himself/herself by analyzing the processed data exclusively through automated systems,

In case of damage due to unlawful processing of personal data, it has the right to demand compensation for the damage.


10. Contact and Application Method

The Data Controller Representative to be appointed by the Sports Library will be announced in the Data Controllers Registry and on the website where this document is available when the legal infrastructure is provided.

Personal Data Subjects may send their questions, opinions or requests via e-mail.

The Sports Library may give a positive/negative response to the submitted requests in written or digital media, provided that it is justified and responds within 30 days. It is essential that the necessary procedures regarding the requests are free of charge. However, if the transactions require a cost, the Sports Library reserves the right to charge a fee. These fees are determined by the Personal Data Protection Board over the tariff determined according to Article 13 of the Personal Data Protection Law.

By sharing your personal data on our web page, applications and other channels, you can share our Personal Data Policy and the terms of processing, processing methods, data transfer, sale and other related issues in our policy, the use of data shared with Spor Kütüphanesi, a social media application, on the web page, applications and social media channels, notifications and suggestions, provided that it is for the benefit of the members, it can be shared with third parties in a commercial sense, and that you agree to this, that you will apply to the Sports Library before exercising your legal rights, you declare that you accept with an explicit consent, which is defined in the KVKK as a consent of great importance, regarding a specific subject, based on information and expressed with free will.


This agreement was last updated on 01/01/2020.